Bodyweight Workout: Cycle 4, Week 3, Day 3

These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

Following the programming of the last cycle and its focus on building to a strong one arm push up, this short cycle will focus on endurance, agility and recovery. All workouts in this cycle will be 20 minutes or less allowing extra time for mobility and recovery work.

Ankles Ankle flexion/extension x10 Ankle rolls right and left x10 Deep squat with feet and legs together x10 Slow pistol squat (using support if needed) x5 on each side

B. MetCon Workout

As many reps as possible in 20 minutes: Run or Row 1x400m Air Squats x25 Run or Row 1x400m Push Ups x25 Run or Row 1x400m Burpees x25 (with full jump to target about 6" above standing reach) Run or Row 1x400m Alternating Lunges x50 (25 on each leg)